The Birddog Exercise
- Begin on all fours, hands directly under your shoulders and knees directly under your hips
- Keep head aligned with spine (to help avoid tilting head, look at floor)
- Keep buttocks and abdomen tight. Do not arch the back
- Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner
- Keep arm, spine, and opposite leg aligned as if they are forming a tabletop
- Balance yourself for 10-15 seconds then slowly return to starting position
- Switch sides and repeat
- Remember to breathe
Do 10 repetitions each side, twice daily
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